How Long Should You Walk On A Treadmill To Lose Weight

How Long Should You Walk On A Treadmill To Lose Weight – Cardio is a key piece of the puzzle when it comes to weight loss, and running is a classic option: accessible, effective, and incredibly simple. If you’re using a treadmill for your running routine in order to lose weight, you might think it’s the same deal—just lace up and go—but you’ll want to be strategic if you’re looking to shed pounds on the treadmill.

When it comes to weight loss, the treadmill “can be a very effective tool for building aerobic capacity, burning calories, and developing your fitness level,” Lee Wratislaw, NASM, CPT, GOLD’s AMP coach, tells Gold’s Gym. So how do you lose weight on a treadmill? Yes, you can just jump in and start running, but it’s better to have a plan first. You can do stationary running or high-intensity interval training (HIIT), both of which have different advantages and disadvantages. Of course, you’ll also want to know how long to run and how often to use the treadmill for weight loss. Don’t worry — we’ve asked the questions and the experts have answered. Keep reading for tips and strategies for using your treadmill to lose weight.

How Long Should You Walk On A Treadmill To Lose Weight

How Long Should You Walk On A Treadmill To Lose Weight

How long you stay on the treadmill depends on whether you’re doing high-intensity interval training or stationary exercise. Both are effective for weight loss, Wartislav explained.

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Always make sure to time and pace your treadmill workout at your current fitness level.

For the most effective weight loss plan, Wratislav said, combine cardio with strength training. Here’s what an example five days of workouts might look like:

Don’t forget to include low-intensity exercises on your rest days, such as walking or yoga, and eat a balanced, nutritious diet to see the best weight loss results.

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However, you do have a few things to know: namely, how long you should be walking and what pace you should aim for. Keep reading for these answers and more tips for making walking on the treadmill for weight loss a breeze.

How Long Should You Walk On A Treadmill To Lose Weight

For starters, walking for 15 to 30 minutes on a treadmill will help you lose weight, says Dan Charak, NASM-CES fitness director at Northwestern Medicine Kishokee Health and Wellness Center in DeKalb, Illinois. But you can also cut more than that, Audra said. It all depends on your fitness level in the beginning. “You can start with just 10 to 15 minutes. If it’s hard, you can start with five,” she explained.

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The key, Audra said, is to “set up a routine that we can stick to.” If you feel intimidated by 20 minutes of running on a treadmill, try 10 or 15. If that feels right, you can split your workout up throughout the day. Hop on the treadmill for 5 to 10 minutes at a time, two or three times a day, to increase your total exercise time without feeling like you have to set aside a big 15 or 20 minute stretch.

For treadmill beginners, Dan said brisk walking is a good place to start. However, it really depends on your individual fitness level. Audra recommended paying attention to your rate of perceived stress (RPE), or how hard you feel like you’re working. If you’re resting and the number 10 is an all-out sprint, Audra said, aim for “between five and seven.” “Looks like you can talk to someone but not have a strong conversation.” Here’s a simple RPE metric to help you stay on track with your intensity.

There are two types of cardio you can do on a treadmill: steady state, when you walk at a steady pace the entire time; Or intervals, when you move from faster to slower intervals to get your heart rate up. Audra said beginners should start with the sedentary state, because this form is the best way to get your feet under you and adjust to walking for exercise.

Speed ​​intervals burn more calories in a smaller amount of time, Audra said, but starting them without a proper fitness baseline can lead to injury or frustration. “You want to start at a level that makes you feel good, energizes and energizes you, and that’s what exercises should do if you do them at the right level for the right time,” she said. Start your weight loss journey with stationary walking and aim for those interval training sessions as you build your cardio fitness. (Here’s a walking, running, and walking interval workout you can work toward.)

Prenatal Treadmill Workout

Since you’ll be doing all this walking, Audra said, get some supportive shoes so you can feel your best when you hit the treadmill. It’s common to experience foot or knee pain from ill-fitting shoes, and you’ll fail to achieve your exercise and weight loss goals if you feel pain every time you hop on the treadmill. A healthy diet will also help you reach your weight loss goals faster, and help you feel better while doing so. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you’ll be well on your way to achieving your weight loss goals. Turn on the treadmill and put on your shoes – it’s time to hit the ground running!

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Science has shown that walking can withstand exercises that are normally considered more efficient – with some impressive mental and physical benefits.

Get it back to the basics, without losing any intensity, with this walking workout that combines incline and downhill intervals with changes of direction, designed by Nikki Glore, celebrity trainer, group fitness instructor and creator of the Anti-Aging Walking Workout.

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